TRAINING
PROGRAM
CALISTHENICS
By Anthony Regnard & Valentin Blanc
davaicalisthenics.com
CALISTHENICS
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SUMMARY
CALISTHENICS
Basic Principles
Mindset
Important Information / Recommendations
Lexicon
Programs
Progressions, levels and exercises
Programs level 1
Program 1A
Program 1B
Program 1C
Level 2 Programs
Program 2A
Program 2B
Program 2C
Level 3 Programs
Program 3A
Program 3B
Program 3C
Level 4 Programs
Program 4A
Program 4B
Program 4C
Technique
Schema of the pressure felt
One arm handstand technique
Legal notice
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BASIC PRINCIPLES
CALISTHENICS
The one arm handstand program presented here will regroup all
the exercises and progressions needed to obtain the figure, but also the
general principles of its practice and the elements which are linked to it in
the discipline of calisthenics.
It is thus a complete program intended for everyone wishing to acquire
the figure.
BASIC PRINCIPLES
The handstand is a fundamental base in the practice
of calisthenics. It is a key figure for static and dynamic
combinations. It is also an essential prerequisite to the
acquisition of other figures or other parallel or more
advanced movements. Less an end in itself than a key base,
it is an anchor point for learning almost all static push
elements, which is why its practice is determined by static
push combinaison elements, and vice versa. That is why its
practice is fixed by that of the combinations of static push
elements, and vice versa.
However, the one arm handstand responds to certain
principles different from those of the static elements. That’s why these programs assign specific
work modes, but its follow up is not exclusive to that of other programs dedicated to strength.
Indeed, the OAHS is largely based on 3 things:
- a set of placements and technical positions that we will detail later
- proprioception or awareness and perception of one’s body in space that is acquired
through practice and feeling
- the intervention of the stabilizing micro-muscles requiring a specific work program
for their development
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BASIC PRINCIPLES
CALISTHENICS
When the mastery of strength elements is based on the tension domination and control,
contrary, OAHS mastery is based on the search for the disappearance of this tension !
This principle is often formulated as the «search for the point of balance» (a point which would
be the perfect center of gravity and where no tension would be necessary to remain immobile
and balanced on this point).
However, this simplistic idea does not describe the actual practice of the figure, but rather it is
the formulation of an ideal.
The myth of the balance point actually formulates what corresponds to the maneuvering zone
of the body in which it can maintain itself in a balanced position. That is to say, it formulates
an ideal that is unattainable in reality, but towards which the practice and the progression must
make the athlete converge.
This myth of the «point of balance» presupposes that the success of an OAHS would be the sole
responsibility of body awareness.
However, the reality is quite different : the logic of progression taking as a starting point the
normal HS goes through the domination of a set of muscular-nervous tensions aiming at
constantly increasing this maneuvering zone on the one hand, and which will then naturally
create and define this point of balance.
It is true that we sometimes see little girls practicing it, especially in circus schools, which could
lead us to believe that it is a figure that does not require great strength.
Control of an OAHS is also largely due to the practice of any variation of the HS. Therefore, in
addition to the program assignments, all attempts and practice of HS variations are strongly
encouraged and will help boost progression on the pattern.
It would be more accurate to refer to «the OAHS» and not «the OAHS», given the multitude of
variations and patterns in handbalance.
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STATE OF MIND
CALISTHENICS
STATE OF MIND
The OAHS success depends on 2 mental qualities : patience and focus. The psychological
context is very important here since it conditions the physical application of the objectives.
The OAHS is an element that essentially involves sensation. Learning comes from listening
to this sensation. It is therefore necessary to be psychologically prepared and receptive to this
teaching by memorizing the feelings and focus on all the aspects that result from it.
The repetitive work necessary to progress on the figure requires a certain amount of patience,
but the search for the sensation of balance offers certain sensations that make the work exciting
and even addictive !
The training is no longer to be considered as a long and tiring way to reach your goal, but as
a practice that must impregnate your way of life. The mindset is in this training is also very
important to follow a lasting and efficient progression. Replace all the questions about selfdoubt, for example:
• Am I really made for handstand ?
• Am I genetically good enough ?
• Will I ever be able to stand on one hand ?
...
with those really useful to the progression, for example:
• What did I learn during today’s training ?
• What should I focus on in the next few trials ?
• What progress have I already made ?
…
Even if it is sometimes necessary to question yourself, focusing too much on your doubts will
block you from fully deploying your potential in your progression.
So focus on the useful, the pragmatic and the rigorous work ethic that this program assigns.
DAVAÏ!
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IMPORTANT
INFORMATIONS
CALISTHENICS
IMPORTANT INFORMATIONS / RECOMMENDATIONS
The exercise routines proposed in this program present detailed exercises in the first pages
of the table.
12 programs are proposed according to 4 levels of pogressions leading to the achievement of
the figure. Each program assigns routines to be done during each workout.
The weekly organization must be done according to the other programs done in parallel.
It is recommended to practice 3 programs per week for an optimized progression. But the
training of the static pushing elements fixing the practice of the handstand by the same, we
recommend a follow-up of 2 to 3 times per week in this case, and of 3 to 4 times per week
if necessary.
The one arm handstand is essentially based on joint locking and postural micro-adjustment,
the rest time required between training days is less than for the other strength elements.
The one arm handstand is as much mental as physical, and the learning process involves both
the body and its capacity for specific solicitations as well as the memorization of sensations,
positions, and the apprehension of fear.
It is quite possible to vary the different supports (floor, bar, canes, blocks ...). This program
is applicable to all types of apparatus/supports since it proposes a progression based on
a set of postural, proprioceptive and muscular exercises independent of the hand grip. A
versatility of work is always an added value.
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LEXICON
CALISTHENICS
LEXICON
OAHS : One arm handstand
HS : Hanstand/balance
Straddle : Split legs
Full : closed legs
Lotus : legs in a rhombus shape, spread out and closed at the toes
Flag : horizontal legs pointing to one side
HSPU : Handstand pushup, bending of the arms in balance, descent of the elbows to the level
of the body and the nose to the level of the ground then return to the position of the handstand
with the arms stretched
Shift : shift on one hand
In and Out : going back and forth from position A to position B
Finger assistance : assistance of the fingers on a position
Full ROM : full range of motion
Static : immobile, exercise that does not move where the goal is to hold the position
Dynamic : exercise that requires movement
Handstand press : reaching a handstand position by controlled ascent of the legs from the
ground, not by jumping
Into : «towards the position of»
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PROGRAMS
CALISTHENICS
PROGRESSIONS, LEVELS AND EXERCISES
This first table gives a relative level according to 3 criteria:
- the Hold, or the maximum time held in the position of a classical handstand
- Fq : the frequency of success of a classical handstand
- The strength exercises that it is possible to perform
This second table gives the exercises of progressions towards the OAHS to be carried
out according to the level established by the first table.
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PROGRAMS
CALISTHENICS
LEVEL 1
Level 1A program
DIFFICULTY
level 1
5 minutes of rest
TIME
40min. - 1h
WORK
posture
static,
technical
The goal of this program is to improve the ease and strength
of the HS by alternating static and dynamic exercises, with a
degressive workload.
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PROGRAMS
CALISTHENICS
LEVEL 1
Level 1B program
DIFFICULTY
level 1
TIME
35min. - 45min.
WORK
posture,
static
The goal of this program is to improve the stability of the
handstand and to understand the shift on one hand.
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PROGRAMS
CALISTHENICS
LEVEL 1
Level 1C program
DIFFICULTY
level 1
TIME
40min. - 1h
WORK
posture
static,
dynamic
The goal of this program is to improve the ease and strength of the
HS by alternating static and dynamic exercises, with a decreasing
workload.
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PROGRAMS
CALISTHENICS
LEVEL 2
Level 2A program
DIFFICULTY
level 2
TIME
35min. - 45min.
WORK
posture,
static
The goal of this program is to engage the stability of the supporting hand with the assistance of the fingers.
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PROGRAMS
CALISTHENICS
LEVEL 2
Level 2B program
DIFFICULTY
level 2
TIME
45min. - 50min.
The goal of this program is to improve the strength in HS
WORK
strength
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PROGRAMS
CALISTHENICS
LEVEL 2
Level 2C program
DIFFICULTY
level 2
TIME
35min. - 45min.
WORK
posture,
static,
dynamic
The goal of this program is to improve stability on one hand
through static/dynamic alternation work.
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PROGRAMS
CALISTHENICS
LEVEL 3
Level 3A program
DIFFICULTY
level 3
TIME
35min. - 45min.
WORK
posture,
static,
strength
The goal of this program is to improve handstand stability
and strength.
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PROGRAMS
CALISTHENICS
LEVEL 3
Level 3B program
DIFFICULTY
level 3
TIME
55min. - 1h
WORK
posture,
strength
The goal of this program is to improve the stability of the OAHS
by strengthening the wrist.
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PROGRAMS
CALISTHENICS
LEVEL 3
Level 3C program
DIFFICULTY
level 3
TIME
35min. - 45min.
WORK
posture,
static
The goal of this program is to understand the feeling of the OAHS.
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PROGRAMS
CALISTHENICS
LEVEL 4
Level 4A program
DIFFICULTY
level 4
TIME
45min. - 55min.
WORK
posture,
dynamic
The goal of this program is to improve the stability of the OAHS
and to understand the dynamic combinations on one hand.
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PROGRAMS
CALISTHENICS
LEVEL 4
Level 4B program
DIFFICULTY
level 4
TIME
35min. - 45min.
WORK
posture,
static
The goal of this program is to practice OAHS in quantity.
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PROGRAMS
CALISTHENICS
LEVEL 4
Level 4C program
DIFFICULTY
level 4
TIME
1h
WORK
posture,
static
The goal of this program is to improve both the strength and
the holding time in OAHS.
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TECHNIQUE
CALISTHENICS
SCHEMA OF THE PRESSURE FELT
This first schema represents in orange the strong pressure felt
and in yellow the light pressure in the hand during a classic
handstand.
As we see here, the areas of light pressure change on the
OAHS. No strong pressure is felt in the hand. The 2 pressure
zones are alternated when checking the position.
The take-off of the opposite hand
must be done when the pressure
felt in the hand corresponds to the
attached schema.
MEXICAN
S
MEXICAN
S
GA
S
FLA
GS
FL
FI
S
GA
AG
S
FI
PRE
SS
SS
E
PR
From the classic handstand, we can use this diagram to show the different variants that correspond to the
directions of this pressure felt in the hand and the trajectory of the legs required.
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TECHNIQUE
CALISTHENICS
ONE ARM HANDSTAND TECHNIQUE
IMPORTANT: Before starting any work on the One Arm Handstand, it is preferable/necessary
to have acquired a solid base in Handstand, most of the possible mistakes are caused by an
approximate control of the Handstand and a fair form.
- Start from a classic handstand
straddle. The distance between the
legs should be as wide as possible (1),
in order to keep the legs and the pelvis
together.
- Push as much as possible on your
supporting shoulder (2) in order to
align the supporting arm with the
upper body.
-Tilt your torso to move your center
of gravity (3) (which is approximately
at the level of your navel) above the
supporting hand (4).
-This allows you to transfer the weight
previously borne by the opposite hand
(5) to the supporting hand (6). To do
this, move your pelvis (7) (not just
your legs) to the side. Be careful to
keep your pelvis and torso in the same
alignment (8)
- Once positioned, you will only have to raise the opposite arm (5) keeping it stretched to the side (9) (in the
plane of the body). Keep your opposite shoulder (10) in this horizontal axis (9).
It would be possible for us to detail a multitude of possible gestures to carry out this movement, but all these
additional gestures are only variants and compensations, linked to imbalances or mistakes.
The only biomechanically optimized way to perform a One Arm Handstand is this one. It implies a natural
line of work without tensions or compensations, which simply means standing on one hand as one would on
one leg.
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CALISTHENICS
LEGAL INFORMATION
Any Sports practice involves risks, DavaiCalisthenics, as well as its entire team, cannot be held responsible, and hereby
disclaims all liability in the event of injury.
Legal notice ;
This content is the property of the trademark ДАВАЙ© (No. 18 4 455 filed class of goods or services 24, 25, 38)
Any modification, appropriation or retranscription is prohibited, and will result in legal action against the user
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